Recommended external resources
Updated: Dec 31, 2019
These resources are continually updated. Keep checking back for more. Please note they are also by no means extensive; they are a few of my personal favourites.
Lifeline 0800 543 354 | http://www.lifeline.org.nz/ Lifeline Aotearoa's telephone counselling service provides 24 hours a day, 7 days a week counselling and support.
Depression Helpline 0800 111 757 | https://depression.org.nz/
Talk to a trained counsellor at the Depression Helpline about how you are feeling or to ask a question. This is a free 24/7 helpline.
Anxiety Trust Helpline 0800 269 4389 | http://www.anxiety.org.nz/
Mental Health Crisis Teams | Taranaki DHB 0508 292 467
For mental health emergencies. See more here: https://www.healthpoint.co.nz/mental-health-addictions/mental-health-addictions/taranaki-dhb-mental-health-assessment-brief/
For other areas besides Taranaki DHB area visit http://www.health.govt.nz/your-health/services-and-support/health-care-services/mental-health-services/crisis-assessment-teams
Centre for Clinical Interventions | http://www.cci.health.wa.gov.au/resources/consumers.cfm CCI is a team of psychologists based in Perth, Australia has a range of excellent self help modules available free online. CALM - Computer Assisted Learning for the Mind (Auckland University) | http://www.calm.auckland.ac.nz/18.html This is a link to direct audio files / downloads for stress management, guided meditations and more.
Bev Aisbett's books | http://www.bevaisbettartofanxiety.com/books.html These are cartoon illustrated but spot on the mark with accuracy in terms of lived experience and therapeutic techniques. Bev has books on a range of topics, but these are a couple of my favourite. Living with IT is about panic attacks; The book of IT is about anxiety more generally. These are often available at the Womens Bookshop in Ponsonby for around $23-26 each.
Mind Over Mood | Greenberger & Padesky
This book is well-loved by psychologists across the world, for providing excellent information & worksheets for their clients to work on between sessions, or own their own. With a sound foundation in Cognitive Behaviour Therapy (CBT), this workbook covers general skills for addressing unhelpful thinking styles in order to produce lasting change in the way you feel and in your behaviour. A second and extensively updated edition has recently come out. The book is widely available including for $55 at the Womens Bookshop in Ponsonby or if you can wait for delivery, about $33 at the moment on bookdepository.com
Quiet your mind & get to sleep | Carney & Manber
Issues with sleep are very common, and coincide frequently with difficulties such as anxiety and depression. This workbook is really comprehensive and includes lots of well-founded ideas for how to get a better nights sleep. The book is available for digital loan through Auckland Libraries, and is also available on Kindle or Hardcopy through sites such as Amazon. Prices there at the moment are about $10-20 for Kindle or $29-30 for paperback with free shipping on fishpond.co.nz or bookdepository.com
What to do when you worry too much: A kid's guide to overcoming anxiety | Dawn Huebner, PhD
This is a nice, clear, concise workbook aimed at children aged 6-12 years old. It works them through understanding what anxiety is and how it's maintained, and a variety of tools and techniques they can use to manage it. The tools are based on Cognitive Behaviour Therapy (CBT) techniques. This is available for about $19 on bookdepository.com.
CBT-i Coach is for people who are engaged in Cognitive Behavioral Therapy for Insomnia with a health provider, or who have experienced symptoms of insomnia and would like to improve their sleep habits. The app guides users through the process of learning about sleep, developing positive sleep routines, and improving their sleep environments. It provides a structured program that teaches strategies proven to improve sleep and help alleviate symptoms of insomnia. CBT-i Coach is intended to augment face-to-face care with a healthcare professional. It can be used on its own, but it is not intended to replace therapy for those who need it. At present it is Free.
Self Help for Anxiety | SAM | University of the West of England
SAM is the most comprehensive anxiety app I have come across so far. It offers tools for assistance with anxiety in the immediate moment, such as breathing, mindful observing of pictures, and redirecting your focus, all of which are valuable techniques. Additionally the techniques are simple, clear, directive, and what is perhaps most appealing is that they are uniquely interactive. You can, for example, uncover pieces of a picture at a time by dragging your finger across the screen. Slightly longer term tools are also offered, such as increasing awareness of unhelpful thinking styles, questioning your thoughts, and self-care among many more.
See my review for the Mental Health Foundation here: http://www.booksonprescription.co.nz/product/anxiety-sam/